Strength Training:
Squats, Calves, and Core Circuit (every 3:30):
- Safety Bar Squats: 90x10, 120x9, 150x8, 180x7, 210x6, 240x 5x5
- Standing Calf Raises: 75x 5x11, 5x10
- Vacuum Trunk Twists: 10x20
Single LegHamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 86x 5x8
- Hanging Knees to Elbows: 3x9, 2x8
Conditioning:
Tabata Air Squats:
- 7x15, 1x14
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